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Best overall exercises

Qonix

Qonix

Member
Which exercise you feel is working better and seen improving results? Which would you choose for body part?

For me:
Chest: vertical grip chest press
Back: cable lat squeeze on your knees
Shoulders: lateral raise machine
Biceps: laying on your back cable curls
Triceps: sit overhead cable
Forearms: standing barbell wrist curl behind your body
Abs: decline weighted crunches
Quads: leg extension
Hamstring: raised leg curl
Calves: leg press drop set
 
Chest: incline db bench.

Back: stretchers.

Shoulders: lateral db raises.

Biceps: pinwheel curls.

Triceps: standing overhead db extensions.

Forearms: what are these?! lol

Abs: captains chair/ Muay Thai sit ups.

Quads: leg extensions.

Hamstrings: Romanian deads.

Calves: leg press.
 
Chest: weighted dips
Back: Snatch / clean and jerk
Arms: weighted dips
Legs: Squats

I cut out isolations and ever since then using only compounds I have been seeing amazing results
 
Chest: 15-30 degree incline db or bench
Back: tbar rows
Shoulders: military press
Biceps: standing db curls
Triceps: incline skull crushers
Forearms: standing barbell wrist curl behind your body
Abs: lying leg raises
Quads: close stance leg press
Hamstring: rdl
Calves: standing calf
 
define best. best for strength, size, endurance, to start a pissing contest, etc?
 
This kind of thinking leads to a huge problem and that is to start thinking in terms of muscles and not movements.
 
i think it depends on each person. for ME:

* Squats for glutes
* Lunges for thighs
* Presses for shoulders and chest
* Curls and Tri extensions for arms
* Rows for back
* Planks and Ab Crunch Machine for Abs
 
I recently started doing mega drop sets of bent over rear lateral raises(60/30/10) for rear delta. Extremely painful but the only thing that has induced any noticeable rear felt growth or improve my in years. Rear delta are my biggest weak spot.
 
Legs: squats
Back: pull ups and deadlifts
Chest: incline bench on smith ( no shoulder pain, i do TUT work from lower mid to upper mid range and it tears my chest up)
Shoulders: DB lateral raises TUT from mid to high rom
Arms: barbell curls and close grip bench
Abs: Legs raises on iso ball or hanging leg raises with slings
 
I'd say it easily would be squats, bench, and deadlift. Maybe throw standing military press in there too but the big three is where it's at!
 
Chest-pushups (no bs)
Back-seated cable rows (squeeze hard)
Biceps-spider curl till failure
Triceps-skullcrusher
Abs-weighted sit ups
Forearms-dumbell twists
Legs-Deadlift,Squat.
 
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